Everyone in the world is facing some problems such as pain, disease, or disorder. Some of them are extreme/unusual and common. One of the most common problems is plantar fasciitis in which you have to face severe foot pain. Foot pain’s main point is the heel. You can feel the intense pain on the first step in the morning, after some time your pain will be gone, but not permanent.

What is Plantar Fasciitis?

Excessive workouts, exercise, stretching, and muscle pull that leads to your foot is known as plantar fasciitis. Plantar fasciitis is a common cause of foot/heel pain and doctors say it can happen to any of us so don’t worry. Plantar fasciitis can be through a tear of muscle or tissue which causes pain and connects to the heel bone. Causes can also include inflammation (redness, pain, heat, and swelling).

Plantar Fasciitis: Exercises to Relieve Pain

According to researchers and doctors, plantar fasciitis takes an average of around 6-12 months to go away from your heel. But it can be treated in less time than you think depending on the person’s muscle and tissues. You can notice that plantar fasciitis is mostly caused to athletes, runners, and football players because they run a lot so, chances increase for them more.

Every disease, disorder, and pain can be cured in different ways, but it depends on the person which one he/she wants to choose. Exercise has been the best and effective way the treatment plantar fasciitis.

Signs & Symptoms of Plantar Fasciitis

As we have mentioned earlier, it can be caused by some obvious and common causes. But there are some other factors which can cause you this heel pain. The following symptoms/risk factors are as follows:

  • The age between 40 to 60 years has more chances of this cause.
  • Excessive exercise like high workouts, running, stretching, and muscle pull.
  • Obesity causes more weight to your foot.
  • Abnormal patterns of the foot can lead to plantar fasciitis.
  • Workers, athletes, trainers, runners have more chances.

Plantar Fasciitis Diet

Diet is the mandatory part of the healing process. It can actually produce tremendous results with some exercise. But before following a diet plan always consult with your doctor because some diets can also result in side effects in the body. The diet which our editors have researched are as follows:

  • Fruits & vegetables
  • Fish oil
  • Vitamin C & D
  • Zinc
  • Bromelain
  • Glucosamine

Plantar Fasciitis Exercises

Exercise can give massive results in overcoming plantar fasciitis because stretching, workouts, and running can give great output. But as mentioned above doing anything excessive can leads to negative effects. Plantar fasciitis can be caused by excessive exercise and can be cured by mild exercise. Our team has researched the best and proven methods and exercise to cure this heal pain. You have to promise one thing that workout should be consistent at least 2-3 times a day.

Also, please consult your doctor if the following exercises are suited for you.

1. Ball Roll

Plantar Fasciitis: Exercises to Relieve Pain

Ball rolling is a proven and efficient exercise. But doing it hard and overdose can increase your pain. You have to roll in beneath your foot to decrease heel pain. The steps are as follows:
Step One: Stand straight on the floor
Step Two: Slowly roll the ball under the arch of the foot.
Step Three: Repeat the exercise for 2-3 minutes.

2. Stretching With Band

Plantar Fasciitis: Exercises to Relieve Pain

Stretching your foot to relieve pain and stress can help you increase your blood circulation which results in the repairing of damaged tissues. The only thing you need is a cheap elastic stretch band. The following steps are as follows:
Step One: Sit on the floor with straight legs and back.
Step Two: Cover the band on your feet and hold tight in hands.
Step Three: Make your toes a little high.
Step Four: Start from the starting point and extend it to your chest.
Step Five: Repeat the activity 8-10 times.

3. Stretching the Calf

Plantar Fasciitis: Exercises to Relieve Pain

Want to revive your damaged muscles and tissues then you must try stretching the calf. It’s a simple, but effective exercise for the treatment of plantar fasciitis. To do it properly you must consider the following steps:
Step One: Place your hands on the wall.
Step two: Bend one knee & straight one leg
Step Three: Simply hold for at least 10 seconds.
Step Four: Repeat 2-3 times for great results.

4. Plantar Fascia Stretch

Plantar Fasciitis: Exercises to Relieve Pain

Doctors recommend their patients this exercise because it has helped many people to get relief from heel pain. The following steps to perform this easy exercise are:
Step One: Sit on a chair on put one leg on another.
Step Two: Hold your foot tightly in your hand.
Step Three: Slightly pull the foot upward then backward (to and for motion)
Step Four: Do this technique 10 times.
Step Five: Perform 2-3 times a day.

5. Pickup with Toes

Plantar Fasciitis: Exercises to Relieve Pain

To gain foot muscles and recovery fast try to pick up things with toes. You can pick marble, round-shape objects, toys, etc. But you have to follow the mentioned steps:
Step One: Sit on a comfortable chair.
Step Two: Make your foot flat and place 20+ tiny products on the floor.
Step Three: Pick them up with toe once at a time and place them in the bowl.
Step Four: Bowl must be placed at some distance.
Step Five: Try to repeat this exercise 2-3 times each day.

6. Toe Stretch

Plantar Fasciitis: Exercises to Relieve Pain

Another stretching exercise that can help in reducing your foot pain is with toe stretch. Below are the steps on how to do it:

For the toe stretch exercise for the bottom of the foot:

Step One: In a sitting position, extend your affected leg wherein your heel is on the floor.
Step Two: Then start to reach down and pull your big toe with your hand up and back. Pull your big toe toward your ankle and away from the floor.
Step Three: Hold on to that position for about 15-30 seconds
Step Four: You may repeat it 2 to 4 times a session and several times each day.

A quick note: When doing the above exercise, always be careful and don’t overdo it.

Considerations Before These Exercises

Ok, now you have learned all the exercise, but if you are not applying proper precaution and considerations it may cause injury to your body. Our editors have collected 3 main considerations for you.

Diet before exercise

Trainers and doctors recommend having a healthy diet before a workout. You have to eat a small meal before 2 hours of workout. The meal may include some fruits, vegetables, or chicken pieces. And must drink water before 5 minutes of exercise. It will be your body hydrated.

Start Slowly

You are doing exercise to make yourself better and treat your pain. But if you start forcing your body too much it will break your tissues. Always remember to start slowly. Gradually after some warmup and simple exercises, now you can go to next level exercises.


Doing all exercises, workouts and stretches need proper and complete support. Having all equipment will make your workout result producing. Basic support is a nice and comfortable pair of shoes. Don’t ever compromise in buying good shoes because hard shoes can never treat your heal pain.

Need Help with Plantar Fasciitis?

If you have still experiencing pain with plantar fasciitis and looking for a natural way to relieve pain, we can help you. At Evergreen Rehab and Wellness we have Chiropractors that can help you reduce the pain. We will apply the combination of vibration therapy, therapeutic ultrasound, manual foot adjustment, instrument-assisted soft tissue manipulation (IASTM).

Another important process that you will undergo before the treatment is that we will provide a thorough examination and consultation. A custom-made orthotics is also given to the patients.

You may book online for a Chiropractic session either at Coquitlam or Surrey Clinic.

Evergreen is Everywhere for Everyone – Let’s Help You Achieve Your Health and Wellness Goals

At Evergreen Rehab & Wellness – Coquitlam, we have registered Kinesiologists to guide your with your personal training.

We don’t only have Kinesiologists in Coquitlam, we also have Kinesiologists in Surrey that are always ready to provide patients in these areas with custom and high-quality care.

Moreover, we also have Kinesiologists in Langley that can help you.

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